Hip Pain When Walking: Causes and Treatment

Hip pain when walking is a common complaint that can affect people of all ages, though it becomes more prevalent as we get older. The hip joint is one of the largest and most important joints in your body, bearing significant weight and allowing for a wide range of motion during daily activities.

When hip pain interferes with walking, it can significantly impact your mobility, independence, and quality of life. The pain may be felt in different areas—the front of the hip, the side, the buttock, or even radiating down the thigh. Understanding where you feel the pain and what triggers it can help identify the underlying cause.

While hip pain when walking can sometimes indicate a serious condition requiring medical treatment, many cases respond well to conservative measures like rest, physical therapy, and lifestyle modifications. Knowing when to seek professional help and what you can do at home is essential for managing this condition effectively.

Common Causes

Osteoarthritis

The most common cause of hip pain in adults over 50, osteoarthritis occurs when the protective cartilage cushioning the hip joint gradually wears away. This leads to bone-on-bone friction, causing pain, stiffness, and reduced range of motion. Pain typically worsens with activity and improves with rest.

Bursitis

Hip bursitis involves inflammation of the fluid-filled sacs (bursae) that cushion the hip joint. Trochanteric bursitis, affecting the outer hip, is particularly common and causes pain on the side of the hip that worsens when walking, climbing stairs, or lying on the affected side.

Tendinitis

Inflammation or irritation of the tendons around the hip joint can cause pain during movement. Hip flexor tendinitis and iliopsoas tendinitis are common in athletes and people who perform repetitive hip movements. The pain is typically felt in the front of the hip and groin area.

Muscle Strain

Overuse or sudden movements can strain the muscles surrounding the hip, including the hip flexors, gluteal muscles, or groin muscles. This is common in athletes and people who suddenly increase their activity level. Pain usually develops gradually and worsens with continued activity.

Hip Labral Tear

The labrum is a ring of cartilage that surrounds the hip socket, providing stability and cushioning. Tears can result from injury, repetitive motions, or structural abnormalities. Symptoms include pain in the hip or groin, clicking or locking sensations, and stiffness.

Sciatica

When the sciatic nerve is compressed or irritated, it can cause pain that radiates from the lower back through the hip and down the leg. While the problem originates in the spine, the pain is often felt in the hip and buttock area, especially when walking or sitting.

Stress Fracture

Small cracks in the hip bone can develop from repetitive stress or overuse, particularly in runners and athletes. Stress fractures cause pain that worsens with weight-bearing activities like walking and improves with rest. This condition requires prompt medical attention to prevent complete fracture.

When to See a Doctor

While many cases of hip pain improve with rest and self-care, certain symptoms warrant medical evaluation:

• Sudden, severe pain following a fall, injury, or accident
• Inability to bear weight on the affected leg or walk normally
• Visible deformity of the hip or leg
• Severe swelling or signs of infection (warmth, redness, fever)
• Hip pain at night that disrupts sleep or doesn't improve with rest
• Pain lasting more than a few weeks despite self-care measures
• Limited range of motion or stiffness that interferes with daily activities
• Pain accompanied by numbness or tingling in the leg

If you experience chest pain, shortness of breath, or sudden swelling in the leg along with hip pain, seek emergency medical care as these could indicate serious conditions like a blood clot.

Self-Care and Relief Strategies

Rest and Activity Modification

Avoid activities that worsen your hip pain, particularly high-impact exercises like running or jumping. However, don't stop moving entirely—gentle activity helps maintain joint flexibility and muscle strength. Swimming and water aerobics are excellent low-impact alternatives.

Ice and Heat Therapy

Apply ice packs to the affected hip for 15-20 minutes several times daily during the first 48-72 hours to reduce inflammation and pain. After the acute phase, heat therapy using warm compresses or heating pads can help relax tight muscles and improve blood flow.

Over-the-Counter Pain Relief

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help reduce pain and inflammation. Acetaminophen is another option for pain relief without anti-inflammatory effects. Always follow dosage instructions and consult a healthcare provider if you have underlying health conditions.

Gentle Stretching and Strengthening

Once acute pain subsides, gentle hip stretches can improve flexibility and reduce stiffness. Hip flexor stretches, piriformis stretches, and gentle leg swings can be beneficial. Strengthening exercises for the hip, core, and leg muscles help support the joint and prevent future problems.

Maintain a Healthy Weight

Excess body weight puts additional stress on hip joints. Losing even a modest amount of weight can significantly reduce hip pain and slow the progression of osteoarthritis. Combine a balanced diet with regular low-impact exercise for best results.

Use Assistive Devices

A cane or walking stick can help reduce stress on the affected hip when walking. Hold the cane in the hand opposite the painful hip. Shoe inserts or orthotics may also help if foot or leg alignment issues contribute to hip pain.

Improve Your Walking Technique

Pay attention to your gait and posture when walking. Take shorter steps if needed, avoid limping (which can cause problems in other joints), and wear supportive, well-cushioned shoes. Walking on softer surfaces like grass or tracks may be easier on your hips than concrete.

Frequently Asked Questions

Prevention Tips

Preventing hip pain involves maintaining strong, flexible muscles around the hip joint through regular exercise. Low-impact activities like swimming, cycling, and walking are ideal. Maintain a healthy weight to reduce stress on your hips, and always warm up before exercise and cool down afterward. Wear supportive, well-cushioned shoes, and replace athletic shoes regularly. Avoid sudden increases in activity intensity or duration, and listen to your body—rest when you feel pain rather than pushing through it.

The Bottom Line

Hip pain when walking can result from various causes, ranging from arthritis and bursitis to muscle strains and tendinitis. While this symptom can be concerning and limit your mobility, most cases respond well to conservative treatment including rest, ice or heat therapy, over-the-counter pain relievers, and gentle exercise. Maintaining a healthy weight and staying active with low-impact exercises can help prevent hip problems. However, severe pain, inability to walk, or symptoms that persist despite self-care warrant medical evaluation to identify the underlying cause and develop an appropriate treatment plan.